"I'd rather be seen on my bicycle than on a park run" - Quote from the dark side

Wednesday, 19 January 2011

Comrades Marathon Training

With recovery from the Odyssey Ultra complete I can now start my Comrades Marathon training. I planned to start this week but this depended on my recovery from the Odyssey, so I am happy that I recovered in time to start my Comrades buildup as I planned. For the next few months my focus will move away from the trails to the road. With all the rain we’ve had my favorite trails are not accessible anyway. I’ve got a few smaller goals lined up, but all of these will form part of my buildup for Comrades.

So what do I do for my Comrades training? Other than adding some extra distance I don’t change much at all. I still run 6 days a week and just make my long runs a bit longer. I have two types of weeks, a long run week and a cut back week. This is what I always do and keeps me in shape for a marathon and 50km. The change I make is to get in shape for ultras of 80km (50miles) and longer.

My typical cut back week:

Mon - Rest (Always rest on Monday)
Tue - 9km
Wed - 16.5km
Thu - 9km
Fri - 12km
Sat - 7.5km
Sun - 15 to 21km
Total - 69 to 75km

My typical long run week:

Mon - Rest (Always rest on Monday)
Tue - 9km
Wed - 15km
Thu - 9km
Fri - 12km
Sat - 6km
Sun - 25.5 to 35.5km
Total - 76.5 to 86.5km

The cut back week remains the same with 15km or 21km as long runs. The long run week gets some extra mileage with the weekend long runs moving up to 42.2 and 50km.

Long run week for long ultra training:

Mon - Rest (Always rest on Monday)
Tue - 9km
Wed - 15km
Thu - 9km
Fri - 12km
Sat - 6km
Sun - 42.2 to 50km
Total: 93.2 to 101km

I will also do 1 x 60km run and a 73.3km day (3 races on one day, 42.2, 21.1, 10km). Easter weekend I’ll be running 100km over three days (Fri 48, Sat 33, Sun 19).

Totals for longest 3 weeks: 111.4km, 110.3km and 116km respectively.

So that’s a quick summary of my planned training for Comrades. Doesn’t look too bad but actually very hard work. I’ll post more details as I progress through the next few months. The training will include lots of hills and also some downhill training. The Comrades route is tough and the 90km includes some enormous hills and downhills.

Happy training everyone!


Jennifer said...

On the contrary, I think it looks very hard! Good post, I always like reading about how other people train for these hefty races; something I'll be paying closer and closer attention to. Cheers!

Kate said...

Ok, Mr. "Doesn't Look Too Bad"! It looks pretty impressive to me! I'm looking forward to watching your training and hearing how it goes.

misszippy said...

That's some serious mileage (or ks!). You are so laid back about it all--clear that you love it.

Teamarcia said...

You make it all look so simple while we all know it's anything but. Best of luck with your training!

HappyTrails said...

Solid plan - how do you stay up on your recovery running 6x per week?

Ewa said...

This is one serious plan. How do you manage to stay injury free? Do you do any cross training?

Laura said...

HOLY hard work!! I am just getting used to 50km run weeks and want to run more....I need another day in the week!
Hope training goes well....

Kovas said...

It will be tough going back to the roads I would think, but your approach is alwsys so thoughtful that I am sure you will once again succeed.

Amy said...

Your cut back week is an enormous stretch for me! But you seem to really thrive with your mileage and it suits you, and that's what running is all about - finding the sweet spot! I'll be cheering you on from my much lower mileage weeks!

Candice @ I Have Run said...

One word: WOW!!

Small Town Runner said...

Fascinating! I wondered how you get ready for something so large..
Now I need to do some mental conversions from ks to Ms. =D

Do...what do you do after Comrades? What larger goal is there than that?!

Jason said...

I was just contacted by somebody who is thinking of Comrades and I came to your blog immediately. Glad that I did. Can't wait to follow your training and I will send that person over here to follow you.

Good luck with the training.....you got this!

ajh said...

Doesn't look too bad? In your world maybe not! In mine it is very impressive! Do you ever adjust your rest day for social/work reasons as another day works better?

Char said...

Those are some mighty distances in there - but I guess if you plan on running almost 100k you have to put in the k's.

The Green Girl said...

I am giddy with excitement for you!

Giorgio said...

Autumn is near in South Africa and you are moving away from the trails to the road.
Great plan Johann! Have a good Comrades Marathon training!

Andrew Opala said...

now we get to see a little into your super-secret training!

The Green Girl said...

How do you strengthen your shoulders? I have incredibly weak shoulders and that's actually one of my goals for this year.

Emz said...

serious KM's.

I love it.

You were built/made to run.

Molly said...

I love that your rest day is Monday, usually the hardest day of the week. : )

Happy Feet 26.2 said...

I'm looking forward to following your training.

Natalia said...

Why don't you come to CT in April and do the Two Oceans as a warm up.....I know it's a bit late, but a couple of people are doing it......the training plan is pretty intense, but looking foward to following your journey.....

Anne said...

I am totally in awe of your running distances...amazing!

Black Knight said...

We have the same day of rest.
Indeed it looks a tough schedule but you are an ultra-runner.
Good luck and enjoy the roads.

Cathie said...

Gulp, there doesnt seem to be much difference between your 'short and long' training week. I am seriously undertraining, think I may have to get out there more!

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